You Are What
You Eat?

by
Greg Siller - Pro Learning Systems

Nutrition is very important to your physical and mental well-being, as well as
your ability to play your best for an entire game or practice. Eating properly will
provide you with the essential nutrients you need to perform your best.

Proteins provide your body with the capability for tissue
building, maintenance, and repair. Your muscle fibers are made up of
mostly protein and water. Proteins come from foods such as fish, chicken,
beef, and milk.

Fats provide your body with a second energy source and also
protect vital organs. Once your carbohydrates are used up during a game or
practice, your body begins to burn fat as its fuel. Fats come from a
variety of foods such as meat, nuts, oils, and some dairy products.

Vitamins and minerals help regulate your
bodily processes such as growth and repair. Eating a well balanced diet
will provide you with all the essential vitamins and minerals your body
needs. Vitamins and minerals can also be purchased as a food supplement.

Water is the most important nutrient to replace (60% of our
body is made up of water). During a game or practice your body uses up
water (dehydrates). This is most noticeable as you sweat and your mouth
becomes dry. To replace lost water, you should drink it when you are
thirsty and only in small amounts. Drink water that is cool because the
body will absorb it quicker than warm or very cold water.

With the fast pace lifestyles of people today, we don't always put a
priority on eating right. We all seem to be able to eat different kinds of
meats, pastas, and salads; however eating 5 servings of a variety of fruits and
vegetables is not done nearly enough. Fruits and vegetables not only provide
for large amounts of vital nutrients but also enhance the bodies ability to fight cancer and disease. Eating
right includes eating low-fat meats, pastas, salads as well as your fruits and
veggies each day.

Before your game or practice (at least two-to-three hours before),
you should eat foods that are high in carbohydrates (called carb
loading). These foods include lean meats, chicken, fish, whole grain breads and
cereals, pasta, low-fat milk and cheese products, yogurt, fresh and dried
fruits, fresh nuts, and fresh vegetables. Foods to avoid before a
game or practice include fried foods, most fast/convenience foods, most cakes
and pies, fatty meats or soups, or sugary foods (such as candy bars or soft
drinks). Even though these foods contain carbohydrates, they will not
provide your body with the sustaining energy it needs for a full
practice or game. And if you are playing in a multi-game tournament, you will
not be as effective in the later games when fatigue really starts to set in.

During your game or practice, water is the only essential nutrient that
you need. If you are playing in a multi-game tournament, you can supplement the
water with a sports drink, in small amounts.

After your game or practice, you need to replenish the carbohydrates
that were used up so that you will not remain tired for very long. The
first thirty minutes after a game or practice is a crucial time for
replenishment. Fruit juices, sports drinks (complex carbs),
and sweetened/soft drinks (simple carbs) are best
because they are absorbed easily. An after-game meal should also contain high
carbohydrate foods and a small amount of protein for muscle tissue repair.

This nutrition information won't guarantee that you will be chosen to the
professional ranks, but it will improve your odds of reaching your personal
best!